Everyone wants flat abs. Belly fat not only causes eyestrain, but fat around the belly area can be dangerous and is the goal of the new Abs diet for women.
Author and editor of Men's Health and Women's Health, David Zinczenko claims he has the formula to burn belly fat and get plank abs in just 6 weeks by changing the way you eat and ' do exercise'.
Updated with new research, a dietary distortion decoder, and health-promoting food tips, The new Women's Diet is easier to use and even more effective in burning belly fat compared to Zinczenko's 2007 book, The Women's Diet, he told WebMD by email.
Diet and exercise are better combined than alone. To have flat abs, you need both. Half the book is dedicated to strength training and interval training charts to guide your 20-minute exercise plan, three days a week for the weeks Tuesday through Friday.
The plan promises to lose up to 12 pounds of belly fat in the first two weeks of the plan, when exercise is optional, although walking is highly recommended.
Tips throughout the book provide solid and helpful advice on weight loss diets. But it is less certain that you will have flat abs.
"While it's possible to improve the appearance of abs with a healthy diet and exercise, it's possible to lose up to 12 pounds of belly fat in one day," says Elisa Zied, weight loss dietitian, MS, RD. two weeks is not realistic.
The new abs diet for women: What you can eat
The focus of the plan is on the 12 Energy Foods on the menu. These foods are recommended because they are nutrient-dense, and packed with protein, calcium, and healthy fats. Portions are prescribed to control calorie intake, even for high-energy foods.
Among 12 Power Foods, there are many options to add variety and satisfy different tastes.
The New Abs Diet 12 Power Foods – (an acronym that spells out the power of the abs diet)
1. Almonds and other nuts are eaten with the skin on.
2. Beans and other legumes
3. Morning glory and other green vegetables
4. Dairy products: skim or low-fat milk, yogurt, cottage cheese, cottage cheese
5. Instant oatmeal: unsweetened, unflavored
6. Eggs
7. Turkey and other lean meats. Beef steak, chicken, fish
8. Peanut Butter - All natural, no sugar.
9. Olive oil
10. Whole grain bread and cereals
11. Supplemental protein powder (whey)
12. Raspberries and Other Berries
Eat six small meals a day with a focus on protein, included with each meal to feel full and restore muscle. Meals around energy foods are presented in three weeks of the diet plan and recipes. Calorie intake ranges from 1400 to 1600 per day.
Drink lots of water, limit alcohol to 2-3 drinks per week and once a week you can eat a cheat meal and eat whatever you want.
Not on the menu are refined carbohydrates, baked goods, sugar, white rice, pasta, high-sugar corn syrup, fried foods, margarine, partially hydrogenated oils, products from whole milk, fatty meats, saturated fats, and trans fats.
The New Abs Diet for Women: How It Works
Zinczenko says the #1 predictor of weight gain is diet. He advocates six small meals a day to keep the body well nourished with healthy foods to encourage fat burning while maintaining muscle.
Energy-rich foods, healthy protein, and slow-burning carbs — along with resistance training — are an important combination for maintaining muscle mass and accelerating fat loss, says Zinczenko.
Although The New Abs Diet for Women claims to be not a diet, it is actually a diet with a detailed plan. However, it's not a short-term diet — it's a healthy diet that Zinczenko wants women to stick to for the rest of their lives.
Designed to improve your appearance and health, the plan can also lower cholesterol and blood pressure, and reduce your risk of diabetes and some forms of cancer says Zinczenko.
The New Abs Diet for Women: Expert Opinion
Eat six small meals a day (with protein at each meal and plenty of healthy, portion-controlled foods) and exercise collectively. Regular exercise is the highlight of the New Abs Diet for Women, says Christine Rosenbloom, Ph.D., RD, professor emeritus of nutrition at Georgia State University.
But Rosenbloom notes a number of contradictions throughout the book. “This claims not to be a diet, but there are menu plans for 1,400-calorie average diets,” she says.
Another contradiction is that the promise of muscle building requires an adequate supply of calories, protein, and strength."It's going to be hard to hit the [less than] 1600-calorie menu plan, and for the first two weeks, when exercise is optional," says Rosenbloom.
Many studies are mentioned throughout the book, but the lack of detailed references makes proof difficult, says Rosenbloom. "It's hard to keep the promise of pure fat loss because there's no formula that guarantees a pure fat loss. Rapid weight loss is more likely to be water weight loss than fat loss," says Rosenbloom.
Developing six-pack abs requires very low body fat and strength training."You can't turn fat into muscle, what you can do is lose fat and build muscle," said Rosenbloom, editor of Sports Nutrition: A Practice Manual for Professionals (to be published later this year), , said. If you follow your diet and exercise plan to the letter, there's no guarantee you'll get flat abs. “Flat muscles depend on a number of factors, including genetics, body shape, your activity level, and more,” says Zied.
The New Abs Diet for Women: Food for Thought
Written in a smart and engaging style, The New Abs Diet for Women is a blueprint for healthy eating. more for women who want to get stronger and get rid of unwanted fat.
It's a sensible, practical diet that emphasizes nutrient-rich foods, controlled calories, and regular physical exercise. And it's filled with helpful tips.
Eating healthy foods six times a day can be a very effective way to control hunger and cravings. But it's easy to overeat, so you need to carefully control your portion sizes.
Follow this simple guide to strength training, good nutrition, and exercise and you'll lose weight and improve muscle strength. But like many diet books, some of the claims and promises may be overstated, exaggerated, or without research evidence.
Kathleen Zelman, MPH, RD, is WebMD's Director of Nutrition. His opinions and conclusions are his own.
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